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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 162.1
  • Total Fat: 6.0 g
  • Cholesterol: 7.2 mg
  • Sodium: 384.3 mg
  • Total Carbs: 19.9 g
  • Dietary Fiber: 3.3 g
  • Protein: 10.0 g

View full nutritional breakdown of Cheesy Broccoli Tofu Casserole calories by ingredient
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Cheesy Broccoli Tofu Casserole

Submitted by: ELMNOP
Cheesy Broccoli Tofu Casserole

Introduction

This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings! This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings!
Number of Servings: 8

Ingredients

    1 cup instant brown rice
    2 bags 10 oz frozen chopped broccoli, thawed
    1 package of lite firm tofu
    1 can 10 3/4 oz of Campbells Heatlhy Requests Cream of Mushroom Soup (low fat and low sodium)
    4 oz Velveeta Cheese made with 2% milk
    1/4 cup of skim or 2% milk
    1/2 cup chopped onion
    2 cloves garlic
    4 tsp olive oil
    1/2 tsp black pepper

Directions

1. Preheat oven to 350 degrees F. Thaw broccoli.
2. Cube tofu and chop onion and garlic.
3. Saute tofu, onion, garlic, and oil.
4. Combine all ingredients in a bowl.
5. Coat a 2 qt. casserole dish with non-stick spray and add ingredients from bowl.
6. Bake for 45 minutes.

Makes 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user CHRIS-TINA.






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Member Ratings For This Recipe


  • Very Good
    5 of 5 people found this review helpful
    Very healthy, very filling, and tasty. Satisfies the "comfort food"craving without cramming in fat and calories. I used veggie cheese - yum! - 8/2/07

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  • Incredible!
    4 of 4 people found this review helpful
    My kids ate this pretty well. No real complaints which is a winner. As for me, I LOVED it! I wasn't sure if it meant one cup rice already cooked or one cup dry. I used short grain non-instant rice already cooked up and it was more like 2 cups. - 10/2/07

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  • Good
    3 of 3 people found this review helpful
    This was quite delicious. The only reason I probably won't make it again is that it is so filling that I barely ate any and it doesn't seem like it will reheat well. I would recommend it for a family meal. Very easy to make. I added breadcrumbs to the top. Thanks ELMNOP! - 9/3/07

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  • Incredible!
    2 of 2 people found this review helpful
    This recipe is wonderful! It was easy enough that I didn't screw it up (which is really saying something) and it was delicious! I DID trade velveeta for a combo of sharp and garlic cheddar cheeses, I left out additional garlic, and I added mushrooms :) - 6/25/10

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  • Very Good
    2 of 3 people found this review helpful
    Very good! I added some red pepper flakes to give it a bit more spice. - 2/28/10

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  • Very Good
    2 of 2 people found this review helpful
    I really liked it, first time trying tofu and not sure I cooked it right. Wasn't found of the bites of tofu but was do able. I may need to aquire a taste for it. Other then that I loved it. - 7/31/08

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  • Incredible!
    2 of 2 people found this review helpful
    This was great. I did make a substitution and used 2 crowns of fresh broccoli rather than the frozen. I will definitely make this again and again! - 4/8/08

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  • Very Good
    1 of 1 people found this review helpful
    I used fresh broccoli and 5 Laughing Cow cheese (35 cal each) wedges instead of Veelveta.

    Very Good. I will make this again. - 7/23/10

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  • Incredible!
    1 of 1 people found this review helpful
    Really great. I'd definitely make it again. I think the recipe could be more specific about how to combine everything (slice up the cheese? etc) but I figured it out just fine. Makes a lot of food. Yum! Also I subbed fresh broccoli and I used cooked brown rice. - 7/5/10

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  • Incredible!
    1 of 1 people found this review helpful
    Amazing!
    My dad ate a lot of it, and he was wary of the tofu, but he loved it too - he ate about half of it! - 6/5/08

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  • Very Good
    1 of 1 people found this review helpful
    This was wonderful - I doubled the onion and garlic since I love those tastes. Next time I think I'll add a little more milk, as the rice was still a little crunchy. - 3/23/08

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  • Incredible!
    1 of 1 people found this review helpful
    Yum! Delicious! My fiance was a little wary of it when I told him there was no meat, just tofu. But he loved it too! - 1/24/08

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  • Incredible!
    1 of 1 people found this review helpful
    This was great! It was my fist time ever using tofu. To me it kind of seems more like a side item though. It's super tasty, filling, and low in calories so I love it! - 12/12/07

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  • Incredible!
    1 of 1 people found this review helpful
    Great blend of flavors. Very similar to higher calorie and fat broccoli casserole I used to make. - 11/8/07

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  • Incredible!
    1 of 1 people found this review helpful
    All I have to say is "YUM!" - 11/1/07

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  • Very Good
    1 of 1 people found this review helpful
    I doubled the garlic, which helped kick the flavor up a notch... really good classic casserole-style comfort food! - 8/1/07

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  • Very Good
    1 of 1 people found this review helpful
    I also used silk instead of milk (it's all I had) and found it very delicious, and nice and creamy. It has a ton of broccoli in it for your veggie servings, and perfect as healthy leftovers for lunch the next day. - 7/30/07

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  • Incredible!
    1 of 1 people found this review helpful
    LOVED IT! used silk light soy milk and added a little fiber one cereal...Amazing, will make it again! Thanks CHRIS-TINA! - 7/1/07

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  • So simple and so tasteful. Easy to modify - add fat free shredded cheese, mix in more spices. - 7/23/13

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  • This tasted nice FRESH, but it didn't keep so well for me, so if I were to do it again, I'd half the batch. - 7/4/13

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  • Delicious and easy to prepare. I substituted vegetable broth for the mushroom soup and used shredded mozarella cheese instead of velveeta, almond milk instead of cows milk. Also doubled the rice portion. Topped with salsa. - 2/18/13

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  • Made this recipe the other night after looking for an "intro to tofu" recipe. This was my first time cooking with tofu and this recipe made it easy and tasty! I don't think my husband would have known it was a tofu casserole had I not told him! - 11/19/12

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  • My first time really cooking with tofu. Have been searching for a recipe for a long time. I LOVE it! Great alternative to mac and cheese. Very versatile too as you can change up the ingredients. It's a hit! - 10/23/12

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  • delish! - 9/9/12

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  • I added substituted fresh broccoli and jack cheese and added mushrooms to the saute step. I microwaved the cut up broccoli for 2 minutes each for each crown and stem, this cut down the oven time. I cooked covered for 20 minutes and uncovered for the last 10 minutes. Broccoli cooked, but not mushy. - 9/1/12

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  • My kids ate this no problem. We ate this no problem. Loved it. I used a "regular" can of soup (because I didn't have the other kind on hand) and fresh broccoli. I had to add celery too because we didn't have enough broccoli. We also used grated cheese, not velveeeta, but it was very very good. - 8/17/12

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  • very good i think i learned the trick to tofu is to really fry it with the veggies before putting it in a casserole dish , it stays firmer that way. Excellent dish for a tofu lover, ok dish for non someone learning to like it ( spice it up or cut the amount of tofu in half for newbies) - 8/8/12

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  • very good, and my carnivore husband enjoyed it as well! - 6/13/12

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  • This is very good! Thank you! I have never had tofu before today. - 5/16/12

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  • It was OK. My oldest child thought the Tofu was great, but was turned off a bit by the cream of mushroom. I think it makes a nice side dish. - 1/28/12

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  • 0 of 1 people found this review helpful
    Would this work without the rice? - 11/15/11

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  • This recipe was really good! I think 2 bags of broccoli was too much, at least for me, so next time i make it i will add spinach or something else. Great recipe and it was great reheated too! Thanks! - 10/2/11

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  • I lked this recipe. It would be even better if you gave some guidance on how long to saute, suggested precooking or presoaking the rice otherwise it doesn't cook fully, and maybe specified small tofu cubes. It reheats perfectly. Would make again but add more cheese, onions and garlic. - 9/15/11

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  • I am not a fan of Velveeta or mushrooms, so I subbed in grated sharp cheddar and low fat/sodium cream of chicken soup, and fresh broccoli. It is very good and quite filling, but it definitely needs more spices. I doubled the garlic, added garlic powder and more pepper and still felt it needed more. - 6/20/11

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  • Pretty good....I thought the garlic taste was out of place though...next time I'm making it with no garlic and maybe some cilantro to flavor the tofu. - 2/20/11

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  • The tofu texture mixes in well with the rice. I subbed the velveta with shredded low fat cheddar cheese and added 1/8cup of greek yogurt to give it a little more creamy-ness. I really enjoyed eating it. If you dont care for tofu you could sub chicken or just take it out. Any way you do it its good! - 2/14/11

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  • We enjoyed it... even the eight year old (and the dogs). We're thinking of other possible ways to serve the broccoli mixture without the rice. Served it with noodles this time, but perhaps a potato next time. - 2/6/11

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  • Use 60 gms sharp cheddar for similiar calorie count. Parboil fresh broccoli and use 1.3 cups already cooked rice. Could use some seasonings to jazz it up a bit. - 2/3/11

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  • Super yum. Reheats great for lunch the next day! - 9/11/10

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  • Super delicious! I wasn't sure what to do about the cheese while mixing, but I found I was able to mix it in after baking. Will definitely make it again, and maybe add more veggies! - 9/8/10

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  • 0 of 1 people found this review helpful
    I will definately try this today and tell you how it was,it looks and sounds delicious. Thanks - 7/14/10

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  • So this is different than anything I have ever made, so it being new to me and my family I have to say that it was not the best, but it actually was not bad. You don't really taste the tofu and as long as you like broccoli it is not bad at all. - 6/13/10

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  • I liked this recipe; however, I will try to add an additional cup of rice and milk next time I make it just to have more rice in each bite. - 4/3/10

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  • Not sure what to think. I also added raw onion on top of the cooked & used fresh broccoli. I will add way less oil to it. I also added red pepper flakes & some italin seasoning along w/ replacing velveta w/ sharp cheddar cheese. Thank you. - 2/2/10

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  • 0 of 1 people found this review helpful
    I just wrote out a recipe using this as a guideline and will add some seasoning. But, It seems to me that cooking it at 325 for 30 minutes would be enough. I'll have to see and let you know. - 10/6/09

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  • Bad
    0 of 1 people found this review helpful
    I wasn't a fan of this at all. it is missing something, i found it bland and not very good at all - 3/9/09

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  • My 11 year old daughter loves Tofu...she loved this. i made some modifications based on her preferences and what i had handy....I used cooked non-instant brown rice, fresh broccoli, shredded cheddar cheese and Campbell's Tomato (low sodium) soup instead of mushroom. She was thrilled with it! - 1/7/09

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  • Next time will add some more seasoning of some sort, but pretty good since I'm not a casserole eater and have never liked broccoli. Added some sour cream to my bowl to up my calories for the day and that helped. - 6/26/08

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  • Something tasted off.... like it didnt belong. Sorry wont be making this again. - 6/17/08

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  • O.K.
    0 of 2 people found this review helpful
    my kids and husband did not like this. maybe it would be better with more cheese. - 2/1/08

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